Pepper Pancakes with Fresh Cilantro Chutney

Health score
8%
Pepper Pancakes with Fresh Cilantro Chutney
45 min.
6
126kcal

Suggestions

Ingredients

  • teaspoon canola oil 
  • 1.5 teaspoons canola oil divided
  • cup bob's mill garbanzo bean flour (garbanzo bean)
  • 1.3 ounces cilantro leaves loosely packed
  • tablespoons yogurt plain fat-free
  • 0.5 teaspoon fennel seeds crushed
  • small garlic clove quartered
  • tablespoons green onions chopped
  • 0.5 teaspoon ground cumin 
  • teaspoons juice of lime fresh
  • 0.3 cup mint leaves 
  • 0.3 cup onion finely chopped
  • 0.3 cup pasta flour 
  • 0.5 cup bell pepper red finely chopped
  • 0.8 teaspoon salt 
  • teaspoons serrano chile seeded finely chopped ( 1 chile)
  • 0.5 teaspoon sugar 
  • cup water 

Equipment

  • food processor
  • bowl
  • frying pan
  • knife
  • measuring cup

Directions

  1. Place first 7 ingredients in a food processor; pulse 4 times or until chopped.
  2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray.
  3. Add bell pepper and 1/4 cup onion; cook 4 minutes, stirring frequently.
  4. Add serrano; cook 1 minute.
  5. Place bell pepper mixture in a large bowl. Weigh or lightly spoon flours into dry measuring cups; level with a knife.
  6. Add flours, salt, cumin, and fennel seeds to bell pepper mixture. Stir in 1 cup water, and let stand 3 minutes.
  7. Heat 1/2 teaspoon oil in pan over medium heat.
  8. Pour 1/3 cup batter per pancake into pan; spread batter into 2 (5-inch) circles. Cook 2 minutes or until tops are covered with bubbles and edges look cooked. Flip pancakes; cook 2 minutes or until bottoms are lightly browned. Repeat procedure twice with remaining oil and batter.
  9. Serve with chutney and yogurt.

Nutrition Facts

Calories126kcal
Protein20.52%
Fat23.09%
Carbs56.39%

Properties

Glycemic Index
55.18
Glycemic Load
7.11
Inflammation Score
-7
Nutrition Score
10.303043572799%

Flavonoids

Eriodictyol
0.62mg
Hesperetin
0.34mg
Naringenin
0.01mg
Apigenin
0.1mg
Luteolin
0.34mg
Isorhamnetin
0.33mg
Kaempferol
0.07mg
Myricetin
0.01mg
Quercetin
4.84mg

Nutrients percent of daily need

Calories:125.67kcal
6.28%
Fat:3.24g
4.99%
Saturated Fat:0.31g
1.95%
Carbohydrates:17.82g
5.94%
Net Carbohydrates:14.72g
5.35%
Sugar:5.07g
5.63%
Cholesterol:0.4mg
0.13%
Sodium:326mg
14.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.49g
12.97%
Folate:104.66µg
26.16%
Vitamin K:26.24µg
24.99%
Vitamin C:20.14mg
24.41%
Manganese:0.44mg
22.2%
Vitamin A:906.1IU
18.12%
Fiber:3.11g
12.43%
Copper:0.23mg
11.55%
Magnesium:45.98mg
11.49%
Phosphorus:112.74mg
11.27%
Potassium:320.53mg
9.16%
Vitamin B6:0.18mg
9.04%
Vitamin B1:0.13mg
8.59%
Iron:1.48mg
8.22%
Calcium:67.8mg
6.78%
Zinc:0.92mg
6.13%
Selenium:4.16µg
5.94%
Vitamin B2:0.1mg
5.91%
Vitamin E:0.83mg
5.54%
Vitamin B5:0.36mg
3.56%
Vitamin B3:0.69mg
3.45%
Vitamin B12:0.12µg
2.03%
Source:My Recipes